Week 3 September-October Boot Camp

The camp is in full swing as we just started week 3. So far these are the routines we’ve done.

Day 1
This was test day, if you remember it was an individual effort and we did:

  • push ups for 1 minute
  • sit ups 1 minute
  • 1/4 mile run for best time
  • 5 station circuit 1 minute at each station

Everyone recorded their results so we can compare with our results on the last day of camp.

Day 2 the 9 repetition ladder (partner up)

  • Bicep curl, overhead press
  • chin to knee
  • mountain climbers
  • push up’s
  • hip lift’s
  • jump squats
  • fire hydrants
  • squat thrust/burpees

Day 3 It was an individual effort 3-4 rounds.

  • walking lunges 20 reps
  • jumping jacks 20 reps
  • side step with lateral raise 20 reps
  • opposite arm/leg 20 reps each side
  • 1/4 mile run.

Day 4 120 reps 3 person teams

  • walking lunges
  • bicep curls overhead press
  • MB front press and squat

Day 5 Deck of Cards

  • spades- tricep extensions
  • hearts- cherry pickers
  • diamonds- plank
  • clubs- walking lunges

Day 6 Dice Roll

  1. kettle bell swings
  2. squat & upright row
  3. SA touch row press
  4. agility ladder
  5. 1/4 mile run
  6. straight leg sit up’s

Day 7 Smorgas Board

Cone Drills

  • high knees
  • butt kicks
  • side shuffle
  • kareokee
  • suicides

Ab/Core Drill 30 seconds of work 10 seconds of rest

  • crunches
  • hip lifts
  • fire hydrants

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